Before weight gain begins, talk to a professional first. Being underweight can be due to underlying health issues and these are points to be aware of before you start to understand the diet approach. Issues to be aware of, underweight peeps are usually underweight because they don't get enough calories to replenish their bodies with the energy they need and are also often physically malnourished. Malnutrition is caused by the body not absorbing enough vitamins and minerals from food.
Being underweight can have the following health problems.
Delayed growth: This is especially true for children and adolescents, whose bodies need adequate nutrition to grow and stay healthy.
Brittle bones: A lack of vitamin D and calcium, combined with low weight, can lead to weak bones and osteoporosis.
Low immunity: Without adequate nutrition, the body cannot store energy. This makes it difficult to fight disease and for the immune system to recover after illness.
Anaemia: This condition can be caused by a lack of sufficient vitamins iron, folic acid and B12. This can lead to dizziness, fatigue and headaches.
Hair loss: Being underweight can lead to thinning hair, which can fall out easily. It can also lead to dry, thinning skin, and health problems with teeth and gums.
There are also many little ones who can't grow their weight and will be in good health. There are a number of reasons why they don't grow as much, including
Genetics: If you have been thin since high school and this runs in your family, it is likely that you were born with a higher than usual metabolism or you may have been born with a poor appetite.
High physical exercise: If you are an athlete, frequent training has an effect on your weight. High intensity physical exercise, however, can be a physically active job or naturally active. If you stand a lot, you will burn more calories than a sedentary person.
Being sick: Being sick can affect your appetite and your body's ability to mobilise and store food. If you have lost a lot of weight recently at random, this could be a sign of a physical illness, such as a digestive disorder.
Mental problems: emotional situations can affect every part of life. Stress and depression can undermine healthy eating habits. Being overly concerned about body image can also lead to eating disorders. If there are damaging emotional problems, you need to talk to a friend or even a doctor.
Ways to improve health.
Fat does lead to overweight and obesity. However, not all fat is harmful. In fact, breaking down and storing calories as fat is beneficial. This is just one of the many ways your body uses food to function, heal and grow.
Body fat can also help you with heavy work or training, it plays a key role in brain development, preventing inflammation and blood clots, plus fat helps with hair and skin health.
Determine if you are underweight by using your body mass index (BMI). A score is calculated based on the square of weight in kilograms / height in metres. If the BMI is less than 18.5, you are underweight. You can also determine if you are underweight based on your height, weight, diet and exercise.
If you are underweight, body weight gain is recommended. Gaining weight does not mean that you should eat junk food like crazy, but you need to do it in a healthy way, just like losing weight. Eating junk food may make you gain weight, but it does not provide the nutrients your body needs. Even if the fats, sugars and salt in junk food don't make you fat, it can still harm your body.
To gain weight in a healthy way, these tips can help you.
Eat healthy calories：Instead of changing your diet completely, increase your calorie intake by adding nuts, cheese and healthy foods to your daily diet, such as almonds, sunflower seeds, fruit or wholemeal and wheat bread.
Choose nutrient dense foods： Don't eat junk food and choose nutrient-rich foods. Prioritise meat that is high in protein, which can help your body build muscle. Also, choose nutritious carbohydrates such as brown rice and other whole grains to help ensure your body absorbs as much nutrients as possible when you have a poor appetite.
A 'snack' that you can eat on a regular basis：Supplement with snacks that are high in protein and healthy carbohydrates. Also, snack on foods that contain 'good fats', which are important for heart health, such as nuts and avocados.
Add meals as appropriate： If your appetite is poor due to emotional problems, it can be difficult to eat large amounts of food. Consider breaking up three meals a day into smaller, more frequent meals to ensure and increase your calorie intake.
Exercise to get fit and toned：Too much cardio burns calories and is not conducive to reaching weight goals, but strength training helps, such as lifting iron and gaining weight by building muscle.
Do you always want to wait until the last minute to think about how to remedy the situation? To gain muscle and weight you need to start off on the right foot, so that the road behind you doesn't get more and more crooked.
